The Running Rules Podcast
Episodes
#164: The full Rome marathon recap! Pizza, pacing and PBs with my brothers on the cobbles and riverside of Rome
24 Mar 2026
Contributed by Lukas
Today's episode is a full recap of the Rome marathon and why it's a great one to consider for next spring!I ran the marathon with my brothers ...
#163: Dawn Blain - Training for and running a 12 minute PB at the Tokyo marathon with a 3:08
17 Mar 2026
Contributed by Lukas
Today's brilliant guest is Running Rules client Dawn Blain who recently ran 3:08 at Tokyo marathon, a 12 minute personal best qualifying her for t...
#162: 5 mental pitfalls to avoid in a marathon training cycle including bad sessions / races, comparison syndrome and not feeling ready
10 Mar 2026
Contributed by Lukas
This week's episode focuses on the feelings we can get deep into a marathon training cycle when a session or race doesn't go to plan or we see...
#161: Operation Ironwoman with Emily Bond - from leg surgery to tackling every UK Ironman race in one season
03 Mar 2026
Contributed by Lukas
Today's guest is the incredible Emily Bond @operationironwoman who will take on completing every UK Ironman race in a single season this year.Afte...
#160: The Ladds take on Rome - catching up with brothers Jonny and Phil on training for marathons with a busy lifestyle
24 Feb 2026
Contributed by Lukas
Today's episode is a special one as I bring in both my brothers Jonny and Phil to talk about how training has been going for Rome marathon and wha...
#159: Simple everyday fuelling for runners - what to pay attention to and how to avoid overwhelm
17 Feb 2026
Contributed by Lukas
Today's episode covers all the basics you need to put a simple nutritional plan in place that covers all your bases and makes sure you are fuellin...
#158: Why do we run? - A deep dive into physical and mental health, challenges and inspiration
10 Feb 2026
Contributed by Lukas
This week it is the 3rd birthday of the podcast! A massive thank you to everyone listening and supporting what I do!This week I explore why we run thr...
#157: You're not too old yet! Shutting out the narrative that you are past your best
03 Feb 2026
Contributed by Lukas
There is so much of a general narrative around how you are past your best once you are in your forties and beyond. For non-elite marathoners which mos...
#156: How to create an effective marathon fuelling plan - what you need, why and how much
27 Jan 2026
Contributed by Lukas
Today's episode is a guide to creating a marathon race fuelling plan. What do you need, why and how much? When are you going to have anything and ...
#155: How to build confidence for your next big race using mindset, training and smaller races
20 Jan 2026
Contributed by Lukas
Having confidence can be the difference between hitting your goals and missing them but it can be difficult for some of us to build our confidence.It&...
#154: 5 tweaks I'm making to my training schedule to push my marathon time down in 2026
13 Jan 2026
Contributed by Lukas
Today's episode is all about some calculated tweaks I'm making to my training week to try to optimise this training cycle for Manchester marat...
#153: Why a marathon is more than doubly harder than a half marathon and what you can do to prepare yourself
06 Jan 2026
Contributed by Lukas
Happy new year! In the first episode of 2026 I go through the reason marathons are a big step up from half marathons. It doesn't mean you should b...
#152: The Running Rules review of 2025 and a look forward to 2026 with tips to have your best running year
30 Dec 2025
Contributed by Lukas
In the final episode of 2025, I go back through the year and pull out the highs and lows with the lessons I learnt and will take forward to 2026.I rev...
#151: Merry Christmas and a thank you for your support in 2025 plus holiday running
23 Dec 2025
Contributed by Lukas
Thank you for all your support in 2025! Today's episode is a short one reflecting on how busy Christmas can get and to make sure running is enhanc...
#150: 2:33 marathoner and coach Nick Weston on getting faster as a masters runner, chronic underfuelling and keeping showing up
16 Dec 2025
Contributed by Lukas
Today's guest is 2:33 marathoner and coach Nick Weston. He is also a 4 time iron man finisher and 6 time 100mile ultra finisher and we talk about ...
#149: The NI running show preview with event director Oonagh Cattigan
09 Dec 2025
Contributed by Lukas
On 7th and 8th February 2026 there will be a brand new NI running show at the Eikon Centre.Today's guest is the event's director Oonagh Cattig...
#148: Seeley Cup 10k race recap and takeaways and why having a race on the calendar focuses the mind
02 Dec 2025
Contributed by Lukas
Today's episode is a recap of my race at the Seeley Cup 10k from the weekend past and the takeaways from it.Coming 4 weeks off the back of NYC maratho...
#147: Nailing the basics of recovery to stay motivated and injury and sickness free
25 Nov 2025
Contributed by Lukas
The biggest thing that can hold you back in running is not running. Whether it's an injury, illness or lack of motivation, failing to achieve cons...
#146: Gear, shoes and nutrition to look out for on Black Friday deals on the run up to Christmas!
18 Nov 2025
Contributed by Lukas
Unbelievably Christmas is around the corner again so in this episode I run through the gear, shoes and nutrition products I've been using this yea...
#145: A year of Type 1 Diabetes (T1D) - celebrating my 'diaversary' and the lessons I've learnt about myself and running
11 Nov 2025
Contributed by Lukas
This month is diabetes awareness month and Friday is world diabetes day. It is also a year since I was diagnosed with Type 1 Diabetes (T1D).In this ep...
#144: The full New York city marathon and Puma project3 weekend and race recap!
06 Nov 2025
Contributed by Lukas
Wow - New York city marathon was incredible! It was my 16th marathon, 5th different world major and 1st New York marathon and it didn't disappoint...
#143: New York marathon preview plus how to prepare for and recover from a big bucket list race
29 Oct 2025
Contributed by Lukas
New York marathon will be my 5th world major marathon and 2nd since my type 1 diabetes diagnosis. I will also be running as part of the Puma project3 ...
#142: Choosing your next marathon and some of the recent marathon 'controversies' from Dublin, Paris and Cape Town
21 Oct 2025
Contributed by Lukas
This week I'm discussing three of the hot topics in big marathons that has divided opinion.Dublin marathon has changed its general entry process t...
#141: Tapering, uncertainty and flow activities - 3 weeks to New York marathon
14 Oct 2025
Contributed by Lukas
This week I am 3 weeks away from New York marathon so things are starting to get real! There's still a few big sessions to go but also most of the...
#140: Q+A on marathon breaks, shoe lineups, carb snacks for travelling, XC spikes and tune up races!
07 Oct 2025
Contributed by Lukas
Today's episode is a Q+A covering questions sent to me through instagram, from clients and podcast listeners. To send a question for a future epis...
#139: The art and science of race pacing and a look back at a rare 10k race win at the weekend
30 Sep 2025
Contributed by Lukas
Today's episode is all about how to pace yourself on race day. I look at different possible pacing strategies and why going out slower in longer races...
#138: Making changes to your marathon preparation and an update on the Puma Project3
23 Sep 2025
Contributed by Lukas
Today's episode is an update on what's happening inside the Puma Project3 in terms of the help we've been getting as well as the first dro...
#137: Half marathon episode! Ratoath HM recap, Belfast HM preview and tips for first time half marathoners
16 Sep 2025
Contributed by Lukas
Today's episode gives you a look into my latest half marathon race whilst looking forward to Belfast half marathon and giving some tips for first ...
#136: 5 things you can do today to improve in your next marathon!
09 Sep 2025
Contributed by Lukas
Autumn marathons are just about on us but there is still time to make a difference in your next race!Today's episode is all about things you can d...
#135: GRC Coastal 5k review and the pros and cons of running races
02 Sep 2025
Contributed by Lukas
Today's episode is half race review of the GRC Coastal 5k and half my thoughts on the pros and cons of running races.With 9 weeks left to New York...
#134: Preparing for New York marathon and a peek inside the Puma Project3!
26 Aug 2025
Contributed by Lukas
This November I will be taking on New York marathon as part of the Puma Project3. I was very fortunate to even get a place in New York nevermind be a ...
#133: Linda Harley - parkrun tourism, blogging and closing in on 400 parkruns
19 Aug 2025
Contributed by Lukas
Today I talk all about parkrunning with guest Linda Harley.Linda is closing in on 400 parkruns and has run over 100 different parkruns including all t...
#132: Mallusk 5 mile road race recap - how a challenging course can give you a different focus and push you on
12 Aug 2025
Contributed by Lukas
Today's episode is a race recap from the Mallusk 5 mile road race. The course is infamous with 550 feet of ascent, mostly in the first two miles u...
#131: Why protein is so important for runners, how much we need and where to get it from
05 Aug 2025
Contributed by Lukas
Protein is quite high up on the list of nutritionally important things for runners to think about yet it's possibly something that gets a little f...
#130: 7 questions to ask yourself if you are struggling with a dip in form or confidence
29 Jul 2025
Contributed by Lukas
Today's episode is for anyone who feels their training feels a bit harder than it should which includes me right now! If you aren't struggling...
#129: How I ran a marathon PB 6 months after my type 1 diabetes diagnosis and how you can overcome a challenge too
22 Jul 2025
Contributed by Lukas
Today's episode is a deep dive into how I dealt with and tried to figure out my type 1 diabetes diagnosis to be able to run a marathon personal be...
#128: 2:44 marathoner and coach Andrew McCrea on big marathon breakthroughs, the Puma Project3 and pacing
15 Jul 2025
Contributed by Lukas
Today's guest Andrew McCrea ran his marathon best of 2:44 at this year’s scorching London marathon as part of the Puma Project3 group.We talk abou...
#127: Representing Northern Ireland Masters at the Great North 10k in Newcastle upon Tyne!
08 Jul 2025
Contributed by Lukas
Today's episode is a different type of race recap for me, a shorter distance, a new experience and sub-optimal preparation with lots of takeaways ...
#126: Training partners Lee O'Boyle and Micky McAuley on tackling Europe's mountain ultra marathons
01 Jul 2025
Contributed by Lukas
Today's guests Lee O'Boyle and Micky McAuley give amazing insight into training for mountain races and tackling some of Europe's biggest u...
#125: Top 10 marathon mastery tips - what are the most important things to focus on for your next marathon?
24 Jun 2025
Contributed by Lukas
What are the most important things to focus on for your next marathon cycle? Obviously training is key but how do nutrition, mindset and planning stac...
#124: Flukes and blips - how much does one performance affect the next races?
17 Jun 2025
Contributed by Lukas
Can one 'good' running performance be a fluke?Can one 'bad' running performance be the new norm?In today's episode I explore the n...
#123: Proper day to day fuelling for your running
10 Jun 2025
Contributed by Lukas
Today’s episode is all about proper day to day fuelling for your running. It can be easy to underestimate how important nutrition is for our trainin...
#122: Belief - why is it important, where does it come from and how do we improve it?
03 Jun 2025
Contributed by Lukas
Today's episode is all about the belief we have in our own running and how it can affect us in what we try to achieve and the success we get or do...
#121: The 10k episode! Why you should race a 10k, what makes them challenging and how to train and execute them
27 May 2025
Contributed by Lukas
The 10k is a very popular race distance with good reason. It can serve as a natural stepping stone from 5k upwards, provide valuable racing experience...
#120: 5 things to nail down at the start of a new training cycle
20 May 2025
Contributed by Lukas
Autumn races are closer than you think and now is a great time to set new habits or go back to what has worked in the past as well as trying out new g...
#119: 5 tweaks to training that could have a huge impact on your race results
14 May 2025
Contributed by Lukas
Today's episode is all about changing up little things in your training to have a big positive effect on race day. Consistency is always key espec...
#118: Belfast marathon recap - the full story of running a marathon PB 6 months after my T1 diabetes diagnosis
06 May 2025
Contributed by Lukas
This week's episode is a full rundown of my Belfast marathon race with a lot of takeaways to share. This one was always meant to be a bit of an ex...
BONUS mini series 4 part 11 - Diagnosis to marathon - Race time!
02 May 2025
Contributed by Lukas
This is part 11 of a series following my journey from T1 diabetes diagnosis to my next marathon.It's race week and in the last of this mini series...
#117: How to reflect objectively on a marathon good or bad and how to plan what to race next
29 Apr 2025
Contributed by Lukas
Last weekend was an emotional rollercoaster for anyone running and me as a coach. Tough conditions made people work even harder for that marathon meda...
#116: The biggest day of marathon running in the UK - London and Manchester marathon previews
22 Apr 2025
Contributed by Lukas
This Sunday the 27th April 2025 will see a record 90000+ participants in the marathon with both London and Manchester being held on the same day.In th...
#115: Q+A covering carbon shoes, marathon targets, long run pacing, missing races, gels and supplements
15 Apr 2025
Contributed by Lukas
Today's episode is a Q+A style episode with questions from instagram, email and clients directly. If you'd like to submit a question for the n...
BONUS mini series 4 part 10 - Diagnosis to marathon - Taper tiredness
14 Apr 2025
Contributed by Lukas
This is part 10 of a series following my journey from T1 diabetes diagnosis to my next marathon.20 days out you could say I'm officially on the ta...
#114: Hydration deep dive - water, electrolytes, sweat testing, products and logistics
08 Apr 2025
Contributed by Lukas
With the unseasonably good weather this week, I do a deep dive into the science behind sweating and hydration and its effect on running performance.In...
BONUS mini series 4 part 9 - Diagnosis to marathon - Doubts, niggles and loops
06 Apr 2025
Contributed by Lukas
This is part 9 of a series following my journey from T1 diabetes diagnosis to my next marathon.4 weeks out from Belfast marathon, I'm feeling in r...
#113: Getting through the marathon 'hump' weeks and navigating the taper
01 Apr 2025
Contributed by Lukas
Today's episode is all about the weeks leading up to the marathon taper and the taper itself. In these weeks you are pushing yourself to the limit...
#112: Perfect pacing - how to work out what time to go for and turn that plan into reality
25 Mar 2025
Contributed by Lukas
Pacing is as much an art as it is a science. Calculators are fun to look at to get an idea of how you might do over a certain race distance but the fe...
#111: Cutting through the noise - Garmin race predictors, weekly mileage and Strava envy
18 Mar 2025
Contributed by Lukas
This week's episode was a fun one discussing lots of things we as runners can get caught up worrying about and why sometimes the best thing is to ...
BONUS mini series 4 part 8 - Diagnosis to marathon - Home advantage
16 Mar 2025
Contributed by Lukas
This is part 8 of a series following my journey from T1 diabetes diagnosis to my next marathon.Today's bonus episode was recorded right after my Sunda...
#110: Race recap - the Bohermeen half marathon - with plenty of takeaways!
11 Mar 2025
Contributed by Lukas
Today's episode is the full race recap and lessons from the Bohermeen half marathon that I ran at the weekend.I learnt plenty of things from a dia...
BONUS mini series 4 part 7 - Diagnosis to marathon - The first real test
06 Mar 2025
Contributed by Lukas
This is part 7 of a series following my journey from T1 diabetes diagnosis to my next marathon.In this week's bonus episode I give an insight to h...
#109: Breaking down the marathon wall - what is it and how do we avoid it?
04 Mar 2025
Contributed by Lukas
Last week I gave a webinar on 'breaking down the marathon wall' where I talked about what 'the wall' is and how to avoid it through be...
BONUS mini series 4 part 6 - Diagnosis to marathon - Progress despite uncertainty
28 Feb 2025
Contributed by Lukas
This is part 6 of a series following my journey from T1 diabetes diagnosis to my next marathon.February has by and large been a good month. I managed ...
#108: Favourite sessions in a marathon training cycle and how to judge your marathon pace
25 Feb 2025
Contributed by Lukas
As we're into the middle of spring marathon training, what you do over the next month is going to be vital to your success in the marathon.Today I...
#107: How to make the most of running on your holiday and when to scale back
18 Feb 2025
Contributed by Lukas
Holidays will always disrupt your routine even if they are designed to give you a break from it.Today, I talk about how to view running differently in...
#106: Dealing with a life changing scenario 3 months on - how to make the best of your running through a challenge
11 Feb 2025
Contributed by Lukas
This week marks 3 months since my T1 diabetes diagnosis and 3 months until Belfast marathon. We all have to deal with 'bumps in the road', som...
#105: Second birthday episode! The moments that have changed my running trajectory
04 Feb 2025
Contributed by Lukas
This week the podcast is two years old! Thank you so much for your support! In today's episode I give new listeners a glimpse into my backstory ...
BONUS mini series 4 part 5 - Diagnosis to marathon - A glimmer at the end of the tunnel
02 Feb 2025
Contributed by Lukas
This is part 5 of a series following my journey from T1 diabetes diagnosis to my next marathon. January is over! Long live February. The last week o...
#104: Bulletproof yourself from injury by preparing for it when you are fit!
28 Jan 2025
Contributed by Lukas
In today's episode I talk about managing injuries before they even occur. We never want to be out for long with an injury but having solutions in ...
BONUS mini series 4 part 4 - Diagnosis to marathon - An imperfect storm
24 Jan 2025
Contributed by Lukas
This is a rather belated part 4 of a series following my journey from T1 diabetes diagnosis to my next marathon. 6 weeks have passed which have been...
#103: How to upscale your race nutrition to finish marathons and half marathons stronger
21 Jan 2025
Contributed by Lukas
Today's episode is a must for anyone taking on a marathon or a half marathon in spring. Fueling is one of the biggest improvements you can make to...
#102: Getting started on your marathon journey or things you may have forgotten
14 Jan 2025
Contributed by Lukas
Today's episode is a 101 (or 102?!) for marathon running covering all the basics to be successful from the start. However, it's also a great reminder ...
#101: The challenges of winter training - sickness and bad weather
07 Jan 2025
Contributed by Lukas
You have great big running goals for 2025 but you get struck down with illness 5 days into the new year stopping you from getting that training in. ...
#100: Jonny Mellor - Marathon inspiration and insights from an elite 2:09 marathoner and coach
31 Dec 2024
Contributed by Lukas
Today is episode 100 with my very own running coach and elite marathoner Jonny Mellor. Jonny is a 2:09 marathoner and 10th fastest Briton of all tim...
#99: The Running Rules review of 2024 and preview of 2025!
24 Dec 2024
Contributed by Lukas
What a year it has been for the podcast, my own running and all my clients! Thank you all so much for your support whether you are a podcast listener,...
#98: How to run your next marathon faster - Avoiding the 4 biggest mistakes
17 Dec 2024
Contributed by Lukas
Today's episode is a chance to listen to November's webinar on 'how to run your next marathon faster' by looking at the 4 biggest mistakes people make...
BONUS mini series 4 part 3 - Diagnosis to marathon - Benchmark your progress
14 Dec 2024
Contributed by Lukas
This is part 3 of a series following my journey from T1 diabetes diagnosis to my next marathon. Today I ran my first proper race effort since diagno...
#97: Muscle cramps - the biggest pain of marathon running! What they are and what we can do about them
10 Dec 2024
Contributed by Lukas
On today's episode, I break down what is happening when you get muscle cramps, what the potential causes are and how we can mitigate them. If you've...
BONUS mini series 4 part 2 - Diagnosis to marathon - Learning to let go of control
06 Dec 2024
Contributed by Lukas
This is part 2 of a series following my journey from T1 diabetes diagnosis to my next marathon. This week I've been learning to let go of control by...
#96: All about triathlon with Neil McCready - 2x iron man finisher and world triathlon coach
03 Dec 2024
Contributed by Lukas
My guest today is Neil McCready - 2 times iron man finisher and world triathlon coach and founder of Elevate Triathlon Coaching. We cover all aspect...
BONUS mini series 4 part 1 - The new highs and lows of running - diagnosis to marathon
29 Nov 2024
Contributed by Lukas
This is part 1 of a new series following my journey from T1 diabetes diagnosis to (hopefully!) my next marathon. Following my diagnosis, I wanted to...
#95: Physio Joanne Patterson on moving to Australia, strength training and bone stress injuries
26 Nov 2024
Contributed by Lukas
Today I talk to someone I regard as having been a key figure in my running success over the last 6 years. Joanne Patterson is a chartered physiother...
#94: Diagnosed with Type 1 Diabetes - how I found out and what it means for life and running
19 Nov 2024
Contributed by Lukas
Two weeks ago I got the biggest curveball in my running journey so far - a diagnosis for type 1 diabetes. Whilst it solves a lot of puzzles that had...
#93: What to do when the goalposts move on a challenge - my reflection on Sydney being added to the world majors
12 Nov 2024
Contributed by Lukas
What do you do when the the scope of your challenge changes halfway through? This could happen through illness or injury, qualifying times that get fa...
#92: How to keep stress in check to protect your body and running - foundations part 2
05 Nov 2024
Contributed by Lukas
Stress is something we all have to deal with in different guises but it can be bad for your running and nutrition. This week I talk about sources of...
#91: The foundations of running success part 1 - your support network and inner circle
29 Oct 2024
Contributed by Lukas
Something fundamental but often overlooked that helps me to perform in my own running is my support network - especially my inner circle. Louise and...
#90: 10 takeaways from Chicago marathon to help you in your next big race!
22 Oct 2024
Contributed by Lukas
Still recovering from Chicago marathon a week ago, the time off has given me chance to reflect on what happened and what's next. Where the last epis...
#89: The full Chicago marathon recap - a deep dish of experiences!
16 Oct 2024
Contributed by Lukas
On Sunday, I completed my 4th different world major marathon - Chicago. 3 days later, I still feel a whirlwind of emotion from what was a long weekend...
BONUS episode: The night before Chicago marathon
12 Oct 2024
Contributed by Lukas
A quick update on how my prep for Chicago marathon has been going this weekend, my goals and what hasn’t gone exactly to plan!
#88: Planning the perfect race - what to think about for big races and how far in advance to do it
08 Oct 2024
Contributed by Lukas
I'm in the final week before Chicago marathon and in this episode I tell you about the things that I have been doing to plan for this race and the thi...
#87: Superchargers and hygiene factors - what we should be striving for in running and racing
01 Oct 2024
Contributed by Lukas
Following on from last week I talk about motivations for running and how setting PBs might not be as motivating as you think. I talk about the thing...
#86: Navigating the ups and downs of training and racing
24 Sep 2024
Contributed by Lukas
Today's episode is a reflection of what I've seen in my own training and also clients' training and racing culminating in a big weekend of...
#85: Global business owner Deepak Shukla on racing 100 miles and training for 200 miles
17 Sep 2024
Contributed by Lukas
Today we talk about taking the first step in signing up for a marathon all the way through to training for a 200 mile race with my guest Deepak Shukla...
#84: What are you listening to on your runs and what is best for training and races?
10 Sep 2024
Contributed by Lukas
My views on having the headphones in for running has changed but can listening to something help or hinder your running? In this episode I talk abou...
#83: 7 reasons why you will perform better on race day than in training
03 Sep 2024
Contributed by Lukas
It's that time of season where we start to doubt ourselves ahead of our main autumn marathons and half marathons. We wonder how we're able to ...
#82: How to stay mentally strong during training and races with Dr Erin Ayala
27 Aug 2024
Contributed by Lukas
My guest on this week's show is the amazing Dr Erin Ayala who shares her personal and professional experience to go deeper into the mental side of...
#81: Supplement savvy - what runners should know when considering supplementation
20 Aug 2024
Contributed by Lukas
Today I talk about supplements, approaching them in three different groups to assess whether they are required, or if they even move the needle of per...
#80: The experience of running the Olympic marathon - full race and weekend recap
13 Aug 2024
Contributed by Lukas
I am just back from Paris where I had the massive privilege of getting to run the Olympic marathon route on the eve of the last day of the games. It...
BONUS episode: Preview of my Marathon Pour Tous at the Paris Olympics
09 Aug 2024
Contributed by Lukas
Today is the day before I run my first marathon at night here at the Paris Olympics. For the first time there is a mass marathon being run on the same...
#79: 10 years since I lost my Mum and how it changed my life and running
06 Aug 2024
Contributed by Lukas
Today is exactly 10 years since my Mum passed away. This episode won't be for everyone. I am no expert on these matters and I believe every situat...
#78: VO2 max and lactate threshold explained and is it worth getting properly tested?
30 Jul 2024
Contributed by Lukas
This episode is based on a question from listener Kevin who asked if I had ever had my VO2 max and lactate threshold tested and whether I would recomm...